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Need a spot with those curlz bro?!

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rich_86		...	28-02-2014 @ 19:42
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg 100kg x 3 140kg x 1 165kg x 1 185kg x 5 210kg x 1 220kg x 1 surprisingly fast.. 235kg x 1 pb .....wait, what..........PB!!!!!!!!!!!!!! first actual pb for about 3 years! Bench 20kg 40kg 60kg x 1 85kg x 1 95kg x 1 105kg x 1 Weighed in at 82.3kg
rich_86		...	02-03-2014 @ 15:27
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 02.03.2014 @ 15:30 PM by rich_86 Squats 20kg 40kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 1 80kg x 1 100kg x 1 Paused Squats 105kg x 3 105kg x 3 120kg x 1 130kg x 1 belt was too tight. It helped with deadlifts on Friday, but hindered me on back squats today. Not sure why this is. Front squats 60kg x 3 80kg x 1 100kg x 1 110kg x 1 fast DB shoulder press 10kg x 5 20kg x 5 20kg x 5 20kg x 5
rich_86		...	04-03-2014 @ 21:11
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Incline bench 20kg 40kg x 5 40kg x 5 60kg x 1 70kg x 5 80kg x 1 Bench 20kg 40kg x 3 40kg x 1 60kg x 1 75kg x 1 85kg x 5 90kg x 1 100kg x 1 fast 110kg x 1 Weighed in at 83kg
rich_86		...	05-03-2014 @ 21:07
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 05.03.2014 @ 21:09 PM by rich_86 Pendlay Rows 20kg 40kg 61.5kg x 5 61.5kg x 5 61.5kg x 5 Core work Pull ups BW x 6 BW x 5 BW x 5
Joe_MF		...	05-03-2014 @ 21:10
Member 4611, 630 posts SQ 160, BP 120, DL 210 490.0 kgs @ 93kgs UnEq	Post Edited: 05.03.2014 @ 21:10 PM by Joe_MF belated congratulations on that deadlift pb, keep at it!
rich_86		...	05-03-2014 @ 21:46
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Thanks Joe! Not sure where it came from really, there was a bit more there too
rich_86		...	07-03-2014 @ 17:55
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg 100kg x 3 140kg x 1 160kg x 1 180kg x 1 190kg x 5 200kg x 1 220kg x 1 240kg x f video Guy got stuck in the trap bar whilst trying to put it away, f**king LOL. Flat bench 20kg 40kg x 5 40kg x 5 60kg x 1 80kg x 1 90kg x 1 remembered I had actually planned to do decline. Dumbass. Decline bench 20kg 65kg x 5 85kg x 1 105kg x 1 Weighed in at 82.7kg Sister came to the gym with me, she surprised me with her strength! Very easy 70kg x 5 for 3 sets on deadlifts and easy 30kg x 5 on bench.
rich_86		...	09-03-2014 @ 14:10
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Squats 20kg 40kg x 5 40kg x 5 40kg x 5 60kg x 3 80kg x 1 100kg x 1 lower back suddenly very stiff 120kg x 1 back too stiff to carry on, felt very strong though after taking the advice from the 'getting tight' thread in the general bulls**t section of this forum. Never had this before (the tightness), it's got to be from deadlifts on Friday, then went for a run yesterday with zero stretching up to today. Could hardly walk after 100kg. Weighed in at 83.3kg
rich_86		...	10-03-2014 @ 21:36
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Bench 20kg 40kg x 5 40kg x 3 60kg x 1 80kg x 1 100kg x 1 105kg x 1 Watt bike 15 mins
rich_86		...	11-03-2014 @ 21:56
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Squats 20kg 40kg 60kg x 3 60kg x 1 80kg x 1 100kg x 1 120kg x 1 135kg 5 very difficult, trying to get used to my new form and not quite there. Breathing properly is especially difficult. 140kg x 1 150kg x 1 Up to 120kg I felt very good, the reps were much easier than they have been in the past. From 135kg onwards I squatted way too deep, almost a genuine a2g. I don't seem to have the ability to stop at a decent depth when the weight gets heavy, I just go ALL the way down, losing a fair bit of tightness and just making the whole thing much harder. So 120kg feels incredibly light, then 140kg is a grind. Nothing wrong with squatting ass to grass, but I just want a big normal squat. I think I just need a speed session then a few light sessions to get used to this new technique and work on cutting my depth to a reasonable point. Curls, while I recovered a bit Up to 20kg x 5, boom, kablamo etc. Front Squats 20kg 40kg 60kg x 1 80kg x 1 100kg x 1 110kg x 1 not so fast, was fatigued by this point. Weighed in at 82.7kg
rich_86		...	13-03-2014 @ 20:56
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 13.03.2014 @ 20:57 PM by rich_86 Incline Bench 20kg 40kg 60kg x 2 60kg x 2 70kg x 2 75kg x 5 pb 85kg x 1 pb quite easy as well, felt really good Flat Bench 20kg 40kg 60kg x 2 60kg x 2 70kg x 2 80kg x 2 bicep tendonitis flaring up in left arm so had to leave it there. Felt very strong though so need to concentrate on the positives. Think the tendonitis was made worse by helping to awkwardly carry a barbell with some weights on it. 2.5 mile run. Goodbye sweet gainz? ...need to stay fit though. Weighed in at 82.6kg
rich_86		...	14-03-2014 @ 17:35
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg 100kg x 3 100kg x 1 140kg x 1 160kg x 1 180kg x 1 195kg x 5 210kg x 1 220kg x 1 The reason for straps is the new bars have knurling which is too far apart. Bicep tendonitis flaring up in left arm, need to address this really.
rich_86		...	14-03-2014 @ 18:26
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Just looking at that video again, and the 210 looks sped up, especially if you look at the guy doing curls in the background. I can confirm it is not, at least it is not intentionally.
rich_86		...	16-03-2014 @ 13:39
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 16.03.2014 @ 13:40 PM by rich_86 Bench Had to be mindful of the bicep tendonitis. Realised half way through the session that near enough paused reps were much healthier on the joint, so from 60kg onwards this is what I did and what I will do from now on for every bench session. 20kg 40kg 60kg x 3 60kg x 1 70kg x 1 80kg x 1 90kg x 5 100kg x 1 105kg x 1 this was easier than the 110 from last week. So I haven't lost much strength from (almost) pausing it. Was happy to get a bench session done, with my elbow being a bit snapped up. Watt bike 10 mins. Weighed in at 83.3kg
rich_86		...	17-03-2014 @ 22:12
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 17.03.2014 @ 22:12 PM by rich_86 Squats Up to some singles on 115kg, really not feeling it. Also my elbow was killing me. Tried this when I got home, and it worked a treat. See how it feels tomoro/next workout.

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